The proteins in the foods we eat are digested into amino acids which are later used to replace these proteins in our bodies

20% of the human body is made up of protein

A large proportion of our cells, muscles and tissue is made up of amino acids

Amino acids are organic compounds that combine to form proteins

The human body uses amino acids to make proteins to help the body:

Break down food, grow, and repair body tissue

Amino acids carry out many important bodily functions, such as giving cells their structure

Protein plays a crucial role in almost all biological processes and amino acids are the critical building blocks in this process

Amino Acids play a key role in the transport and the storage of nutrients

Amino acids have an influence on the function of organs, glands, tendons and arteries

Amino Acids are essential for healing wounds and repairing tissue, especially in the muscles, bones, skin and hair as well as for the removal of all kinds of waste deposits produced in connection with the metabolism.

In proteins, amino acids comprise the second-largest component (water is the largest) of human muscles, cells and other tissues

Amino acids are literally the building blocks of human life

There are 22 types of amino acid which are divided into two groups:

essential and non-essential amino acids

There are 14 non-essential amino acids

They are termed non-essential as they can be manufactured by the body and do not have to be derived from food

The body cannot produce the remaining 8 essential amino acids itself, and must be derived from the food that we eat

Non-essential amino acids are just as important as essential amino acids

One without the other, means the new proteins required by the body cannot be properly formed

Therefore, it is vital that a variety of foods are eaten in order to provide the body with all of the amino acids required, or alternatively, through supplementation

WHAT DOES PROTEIN DO FOR ME?

Building Blocks

Stay fuller for longer

Builds lean muscle

Types of Protein

In the diet, protein sources are labeled according to how many of the essential amino acids they provide:

A complete protein source is one that provides all of the essential amino acids. Animal-based foods; for example, meat, poultry, fish, milk, eggs, and cheese are considered complete protein sources.

An incomplete protein source is one that is low in one or more of the essential amino acids. Complementary proteins are two or more incomplete protein sources that together provide adequate amounts of all the essential amino acids.

EXPLAIN:

Casein Protein

These proteins are commonly found in mammalian milk, making up 80% of the proteins in cows milk and between 20% and 45% of the proteins in human milk
As a food source, casein supplies amino acids, carbohydrate and the two inorganic elements calcium and phosphorus

Whey Protein

Whey protein is isolated from whey, which is the liquid material created as a by-product of cheese production
Whey is an abundant source of branched-chain amino acids which are used to stimulate protein synthesis

Soy Protein

Soy protein is a protein that is isolated from soybean
Soybean protein is a “complete protein” since it provides all of the essential amino acids for essential for human nutrition

HOW MUCH PROTEIN SHOULD I HAVE VS HOW MUCH AM I ACTUALLY GETTING?

The amount of protein that we need is dependent in part on our age, weight and levels of activity

Children and adolescents who are still growing and developing need proportionately more protein in their diets than adults

People with high levels of activity may need slightly more protein than those who lead more sedentary lifestyles – as protein is essential in building and repairing muscle and other tissues slightly more is needed for those actively trying to develop muscle

Daily intake of the right amount of protein helps to curb hunger while supporting the maintenance of your lean body mass

If our diets contained no protein then our bodies would start to break down muscle tissue in order to produce the protein it needs

Our bodies are adept at storing fats and some sugars but not good at storing proteins

It is therefore necessary to continually replace the protein that our bodies use

Think of the average diet, wake up, coffee, slice of toast, carb based breakfast, more carbs by 10h00 and so the day continues

SO HOW CAN I GET MORE PROTEINS?

Most meats and poultry and are good sources of protein
As meat can also be high in saturated fats, lean cuts of meat are better as they will contain less saturated fat

Protein is ALSO found in the following foods:

meats, poultry, and fish

legumes (dry beans and peas)

tofu

eggs

nuts and seeds

milk and milk products

grains, some vegetables, and some fruits (provide only small amounts of protein relative to other sources)

Getting the right protein without massive saturated fat!Protein AFTER a workout to support muscle growth